# Training & Nutrition - Deciphering "Time Crunched Cyclist" by Carmichael acronyms and codes HELP

Bikeforums.net is a forum about nothing but bikes. Our community can help you find information about hard-to-find and localized information like bicycle tours, specialties like where in your area to have your recumbent bike serviced, or what are the best bicycle tires and seats for the activities you use your bike for.

cccorlew
01-28-12, 12:42 PM
The Time Crunched Cyclist Training Program by Chris Carmichael may be great, but holy broken spoke is it poorly organized.

He uses acronyms constantly without having a glossary of useable index.

Can you help?

CTS

And, more importantly, when he describes over under intervals in his training regime he writes:
60-90 min EM with 3x8 min
OU (3U,10) (6 min RBI)

I translate as 60-90 min endurance pace, with 3 eight minute efforts and 6 minutes between them. But what the heck is OU (3U,10)????
3U must mean 3 of the 8 minute efforts are under, but what the heck does that 10
mean????

Thanks!

Hookflash
01-28-12, 04:02 PM
The 60-90 minutes is supposed to be the total time, including intervals. So, in the example you've given, you'd only do 24-54 minutes at endurance pace. Regarding the "OU (3U, 1O)", that would be "overunder intervals" (described on pg. 119 of my edition of the book). That's the letter "oh," not the digit zero. Basically, each 8 minute interval would consist of 3 minutes "under" (86-90% of field test avg. power), 1 minute "over" (95-100%), 3 minutes under, and 1 minute over. You always end with an "over."

I agree, his notation can be kind of confusing at first; but after a while you begin to see the logic of it. Now if only I could motivate myself to actually follow one of his plans... ;)

cccorlew
01-28-12, 05:44 PM
Ahhh! Got it. Thanks.
My book says under at 92-94% max sustainable heart rate, and over 100% max for the over.
So I went and did it.

http://2.bp.blogspot.com/-VfzhQZWxRME/TyR89HR0sFI/AAAAAAAAA0I/oG5Tt7_mr2I/s1600/over+under+intervals.png